Everything you need to know about Superfoods

People often say ‘Food is the way to a man’s heart’, we say ‘Healthy balanced diet is the way to a better life’. When was the last time you felt heavily tired and out of breath after a meal or the last time it took you ages to fall asleep? This article will give you the base knowledge of superfoods, the importance of them, what they are and how they will change your life.

What are superfoods?

Superfoods provide high amount of nutrients – minerals, vitamins and antioxidants, but very few calories. Minerals are essential for our bodies’ development and functuality. They help building strong bones and teeth, turn food we consume into energy and control body fluids. Foods containing minerals such as calcium and iron are found in meats, cereals, nuts, fruits and vegetables and milk and dairy. Vitamins are organically compound substances containing carbon which is essential nutrient for the body. Abnormal quanities of some vitamins can lead to higher risk of developing some health issues and discomfort due to deficiency. The currently recognised vitamins are: Vitamins A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E and K. Vitamins are either fat-soluble (A, D, E and K) or water-soluble (C and B). Fat-soluble vitamins stay in the body for longer periods such as days or even months, whereas water-soluble do not stay for long, they leave the body via urine, which is also the reason why humans need regular intake of water-soluble vitamins. Antioxidants are substances that can prevent or slow cell damage that was cause by free radicals, which can increase the risk of various health problems. Our bodies can produce some antioxidants, but they can also be sourced naturally (food) and artificially (medication).

Top 10 benefits of superfoods?

1. Heart Health
2. Weight Loss
3. Improve Energy Levels
4. Reduce the effects of aging
5. They help the body fight off diseases and overal healthier state
6. Can help prevent cancer, diabetes, digestive problems and reduce the risk of developing cardiovascular diseases
7. Protect organs from toxins
8. Help lower cholesterol
9. Regulate metabolism
10. Decrease inflammation

15 Superfoods to add to your diet TODAY

Berries are a rich source of nutrients that are high in antioxidants, vitamins, and fibre. They may reduce the risk of chronic illnesses like cancer and heart disease and improve cognitive and digestive health. They are an easy and adaptable addition to any diet, offering a pleasant approach to improve general health and well-being with their vibrant colours and delicious flavours.

Avocados are a great source of heart-healthy monounsaturated fats and are also a great source of potassium, fibre, vitamins C, E, and K, and other nutrients that help with weight control, cardiovascular health, and general well-being. Including avocados in your diet can help maintain normal cholesterol levels, reduce inflammation, and improve digestion and skin health.

Kiwis are a nutrient-dense fruit that supports healthy digestion, the immune system, and the cardiovascular system. They are also high in fibre, antioxidants, and vitamin C. Kiwis are a rich in nutrients fruits that can reduce oxidative stress, enhance skin health, and support normal blood pressure.

Pumpkin are rich in vitamin A, fibre, and potassium, among other minerals support heart, stomach, and eye health. Their high antioxidant content may aid in immune system support, inflammation reduction, and a decreased risk of developing chronic illnesses like heart disease and some types of cancer.

Sweet Potatoes are high in fibre, vitamins, and minerals, sweet potatoes offering the following health advantages, including enhancing immunity, fostering good vision, and supporting digestive health. Their high content of antioxidants, vitamin C, and beta-carotene help to lower inflammation, better regulate blood sugar, and guard against long-term illnesses including cancer and heart disease.

Beets – vegetable high in vitamins, minerals, and antioxidants, there are several health benefits, including lowered blood pressure, better performance during physical activity, and support for the liver’s detoxification process. Their natural nitrates may also improve cardiovascular health overall, blood flow, and cognitive performance.

Cauliflower is a nutrient-dense vegetable, full of vitamins, minerals, and antioxidants that support heart and immune system health as well as general health. Its high fibre content helps improve digestion and, by giving feelings of fullness and reducing calorie intake, may help with weight management.

Spinach is rich in vitamins, minerals, and antioxidants. Spinach is a leafy green vegetable that has several health benefits, including stronger bones, better immune system performance, and better eye health. Its high iron and other nutrient content promotes the body’s ability to produce energy, think clearly, and perform normally.

Seaweed is a marine plant that is high in vitamins, minerals, and antioxidants. It has been shown to promote thyroid function, improve heart health, and strengthen the immune system, among other health advantages. Because of its rich iodine, calcium, and omega-3 fatty acid content, it promotes better bone health, metabolism, and general wellbeing.

Eggs are source of protein, vitamins, minerals, and antioxidants that promote healthy brain and muscle function as well as general wellness. Their special blend of nutrients which includes lutein and choline—improves cardiovascular, ocular, and cognitive health.

Beans and lentils are rich in fibre, vitamins, minerals, and plant-based protein. They provide several health advantages, including better digestion, better regulation of blood sugar, and heart health. Their wide variety of nutrients helps reduce inflammation and minimise the risk of chronic diseases including diabetes and cardiovascular disease, and their high fibre content supports satiety, weight control, and a healthy gut microbiota.

Salmon fish that is high in protein, vitamins, minerals, and omega-3 fatty acids. It also supports heart health, brain function, and general well-being, among other health advantages. It’s a great supplement to a balanced diet because of its omega-3 concentration, which has been connected to lowered risk of chronic diseases including heart disease, enhanced cognitive function, and decreased inflammation.

Green Tea contains catechins, which are powerful antioxidants, which promote a wide variety of health advantages, such as lowered inflammation, strengthened heart health, and increased cognitive performance. Green tea is a well-liked option for improving general health and wellbeing because it can help control weight, increase metabolism, and reduce the risk of several malignancies.

Almonds, rich in fibre, protein, healthy fats, vitamins, and minerals, almonds are a nut that is high in nutrients and has many health advantages, including enhanced heart health, better weight control, and improve cognitive performance. Their abundance of monounsaturated fats and antioxidants may lower LDL cholesterol, reduce inflammation, and improve general health.

Hemp Seeds are rich in protein, fibre, good fats, vitamins, and minerals. Hemp seeds are a nutritional powerhouse that can help with digestion, immunity, and heart health, among other things. Their abundance of omega-3 and omega-6 fatty acids promotes mental well-being, lowers inflammation, and may lessen the chance of developing chronic illnesses like arthritis and heart disease.

Healthy Balanced Diet

A nutritious diet is vital for maintaining overall health since it gives the body the energy and nutrition it needs to support internal processes, prevent illnesses, and promote physical and mental well-being. Please be aware, although superfoods are essential for your health, as they provide many nutrients consuming them alone as not a part of a balanced diet would not be beneficial it could potentially become detrimential. Why so? Eating too much of one type of food on a regular basis can lead to imbalance and potential deficiencies.

Our suggestions are:

• Do your research according to your current nutritional needs and health.
• Consult with your general practitioner, this can help prevent unwanted effects from unsuitable for you diet.
• Listen to your body and follow it’s needs, what you enjoy, look out for signals of dissbalance and honor your body.
• Stay Hydrated! There is enough information on the internet about the importance of clean water intake during the day.
• Add protein to each meal of the day where possible and again make sure this is in line with your doctor’s prescribtion.
• Limit added sugars and salt. The other word for them in some Eastern European countries is the ‘white death’. This is so for a reason, as they are easy way to give food flavour but in reality they have more disadvantages to your health.